Friday, June 12, 2015

Deadlift https://www.youtube.com/watch?v=jTvkLdA2tC8

ACCESSORY WORK:
Single-leg deadlifts

WARM-UP:
3x or 5:00
10 jumping jacks => 10 Spiderman lunges => pigeon stretch => 30 seconds in the bottom of the squat => 10 good mornings w/PVC => 5 push-ups => 3 cartwheels => 3 broad jumps

Jumping Jacks  https://www.youtube.com/watch?v=r1NeUIYQzRQ

SKILL:
Clean – focus on proper setup and bracing

PREP:
2x
15 pogos
10 bandy pull-downs

Bandy Pull downs  https://www.youtube.com/watch?v=Hd7JRMFZRes

CONDITIONING:
Not for time
Varsity
5 rounds
3 muscle-ups
5 cleans, 135#/95#
30 double-unders

Muscle ups https://www.youtube.com/watch?v=_xwL4etypbE
Double Unders  https://www.youtube.com/watch?v=apDZMNa9Nts
Double Unders  https://www.youtube.com/watch?v=hP7cZNTFihE

Junior Varsity
5 rounds
3 muscle-ups
5 cleans, 65#/45#
30 double-unders

Novice
5 rounds
3 muscle-ups or 6 chest-to-bar pull-ups and 6 dips
5 hang power cleans, 45#/35#
30 double-unders

Beginner
5 rounds
3 chest-to-bar pull-ups (assisted okay)
3 perfect push-ups
5 cleans, PVC-15# or 10#-15# dumbbells
30 double-unders

SKILL:
5:00-10:00
Varsity and JV
3x
Max vertical jump
Lever practice

Novice and Beginner
3x
Max vertical jump
Lever practice

MOBILITY:
T-spine smash
Couch stretch
Athlete’s choice

Photo Credit:
Danell Marks Photography